Saturday, December 16th

Rest Day.

*Today is our monthly free class so bring a friend for a partner wod! 9:00am & 10:00am.*

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.

Friday, December 15th

Test Week

Full Clean 1-1-1-1-1 to a 1RM

Front Squat 1-1-1-1-1 to a 1RM

then,

“Heavy Grace”

30 Clean & Jerks for time. (185/125, or scale to 75% 1RM C&J)

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.

Thursday, December 14th

Test Week starts today!

Max Height Box Jumps 1-1-1-1-1 to a 1RM

Deadlifts 1-1-1-1-1 to a 1RM

then,

42-30-18 reps each of:

Wall Balls (20/14)

SDHP’s (75/55)

Box Jumps (20″)

Push Press (75/55)

Calorie Row

*compare to 7/10/15

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.

Wednesday, December 13th

Last day of deload week

Single Arm DB OHS’s 12-12-12/arm

then,

18-DB Alternating Power Snatch (total, 53/35#)

18-T2B

14-DB Alternating Power Snatch

14-T2B

10-DB Alternating Power Snatch

10-T2B

f0r time.

*Bonus WOD*

21-15-9 reps each of:

OH Walking Lunges/leg (45/25#)

Box Jump Overs (24/20″)

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.

Tuesday, December 12th

 

Rest Day.

 

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.

Monday, December 11th

Deload Week

Plyo Pushups 12-12-12

Band Straight Arm Pulldowns 12-12-12

then,

3 rounds of:

3-Bar Muscle Ups

6-HSPU’s

9-GHD Situps

then, 3 rounds of:

9-CTB Pullups

12-Legless Wall Balls (20/14 to 9′ target)

15-K2E’s

then, 3 rounds of:

15-Pullups

18-Ring Pushups

21-Med Ball Situps (20/14#)

for total time.

*compare to 11/26/16

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.

Sunday, December 10th

Deload Week

DB Jump Squats 12-12-12

DB Stiff Leg Deadlifts 12-12-12

then,

10-Pistols/leg

20-Burpees

8-Pistols/leg

16-Burpees

6-Pistols/leg

12-Burpees

4-Pistols/leg

8-Burpees

2-Pistols/leg

4-Burpees

1-Pistol/leg

2-Burpees

for time.

*Bonus WOD*

3 Rounds for time of:

100ft sled pull (sled +135/90)

15-Jump Squats

 

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.

Saturday, December 9th

Deload Week

DB Push Jerk 12-12-12

DB Bent Side Laterals 12-12-12

then,

21-15-9 each of:

Calorie Assault Bike

KB S2OH with Right Arm (53/35#)

Box Jump (24/20″)

KB S2OH with Left Arm (53/35#)

 

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.

Friday, December 8th

Rest Day.

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.